Training Log: Entry 728

RE upper

DB press w/95s
18,6,5

Notes: 2 total reps. Might be hitting the 3 week waves at this point, or maybe swap out the movement.

Dips w/110
3x3

Notes: Rested on the third set because of weight swing.  Really feeling the pain in my elbows here.  Might need to think of new movements, but I keep getting stronger here.

Lat pulldowns
160*x10
160*x10
140x10
140x10
100x13

Notes: Think I need to change these up.   Maybe some Pavel's ladders

Miniband lateral raises
15,13,10,10

DBPCs of 20
2x13

EZ bar drop set curls set of 7
90-70-50

Training Log: Entry 727

RE lower

Squats of 315
15,5,5

Notes: My hips and knees were beat up from PT yesterday (more on that later), so I upped the weight to knock some reps off.  This was insanely tough, but depth was great.  Knees didn't bow in once.

Hise shrugs of 315
2x15

45 degree hyperextensions w/light band
10,8,7

Will hit the ab wheel later

Yesterday, played football for PT.  Two hand touch sadly, but I still got a great workout.  Used my size to bully people, and just blocked and rushed the QB all day.  Caught 1 out of 1 passes, which is an all time high for me.

Training Log: Entry 726

ME upper

Bench press against mini bands
Barx10
95x3
135x3
185x3
225x2
245x1
255x2
255x2

Notes:Set pins right at chest height, so the bar would rest and then be pressed. Doubles was all I could get with the bands, the more my reps slowed down, the harder things become. This really blew away my chest, and I can see why people don't bench often with bands, my elbows were screaming.

Incline press of 205
6,6,4

Notes: Heavier weight always better.

Rope pulldowns
4x10

Low pulley v-handle rows
160x10
140x3x10
100x10

Notes: Don't wear tank tops to the gym, especially on row days. Keep getting rashes.

Face pulls
2x12

Training Log: Entry 725

ME lower

Box squats against light bands
Barx5
135x3
185x3
225x3
275x2
315x1
365x1
405x3
425x2
405x1

Notes: Wondered what bands would do for ME work.  It was pretty intense, and forced me to keep pushing rather than allowing a pause or long grind.  I was wasting a lot of energy getting the damn bar out of the rack.  Last set was a result of a slow rep, it totally killed everything I had left.  Dunno if I'll go bandless next week or try for more with the bands.

Front squats of 265
2,3,3

Notes: Thing I sprained or tore a ligament in my hand on the first set.  Was using an olympic style grip then.  Switched to hands crossed on the second two sets for more stability and an easier lift.

Good mornings of 275
5,3,5

Notes: Hand was bothering me on the second set, so I aborted early.

Saxon side bends of 25
2x4 

Training Log: Entry 724

Conditioning

Pushed my van.  Double the distance of last time.  6 laps (3 hands high, 3 hands low) with a 1 minute rest after the first 4 laps.  This time really kicked my ass.  Was sucking wind pretty good, and calves were pretty burned up.

Training Log: Entry 723

RE upper

DB press w/95
18,6,5

Notes: Feeling kind of sick, so not sure if that took away from performance or not.  Dunno if I'm gonna keep moving or stick with the weight next time.

Dips w/95lbs
4,3,3

Notes: Felt really strong here.  Something worth noting is that after the DB press, when my pecs have a pump, I feel my stability in my shoulders on this movement, and more of a stretch reflex.

Side raises
25sx12
25sx10
Minis 2x10

Notes: DBs put too much strain on my elbows, minis worked much better.  Get a real full range of motion here.

Lat pulldowns
160*x10
160*x10
160x10
140x10
140x10

Notes: Used a station with a double pulley set-up.  Seemed to be more effective in getting my left lat recruited.  Might stick with it.

Kelso shrugs of 70
2x14

Notes: Still figuring it out as I go, but I think this is really helping me.  My wife noted on the most recent time she gave me a massage that she can't find my shoulder blades anymore because my upperback has too much muscle.  That's a good sign.

EZ bar curls
Drop sets
90-70-50x6

Notes: Figured I'd experiment with this and see what happens.  It at least keeps me from being bored.

Training Log: Entry 722

RE lower

Squats of 295
15,7,7

Notes: Don't do grip work before squatting.  I wasn't able to get my elbows as far back as I wanted, and as a result the bar was higher than I like. 

45 degree hyperextensions w/light band
8,7,6

Hise shrugs of 295
17,15

Notes: Didn't do my oblique work like I should.  Need to make this my linear ab work day rather than lateral.

Played 2 hours of soccer today for PT.  My wind was just fine, but my left knee felt like something slipped inside.  I need better shoes I think.  I also need more calories, I'm totally exhausted.

Training Log: Entry 721

ME upper

Weighted dips
BWx10
25x3
45x3
65x2
95x1
135x5 (New PR)
135x3
135x3

Notes: Had some weight swinging issues, but I got the strain that I needed.  My elbows feel great, and the stress fracture in my palm is holding out well.  Body feels fine after the conditioning, so it shouldn't have any negative impact on my training. 

Incline presses of 185
8,7,5

Low pulley V-bar rows of 140
4x10
Of 100
1x11

Notes: Find I can get better lat recruitment with a more nuetral grip compared to hands horizontal.  Grip the bar in the middle or low, not high.

Seated DBPCs w/10s
2x13

Notes: Shrug back, not up.

Training Log: Entry 720

Conditioning

Pushed my 07 Honda Odessy for 10 sprints (5 with hands high, 5 with hands low) from the start of my neighbors yard to the end of my own.  Don't know the measurement, but it looks to be about 20ish yards one way (I'll measure it one day).  Didn't run with the weight, just a steady pace.  Was feeling pretty gassed towards the end.

Funny part was someone pretty high in my chain was jogging by and tried to "help" me push the car.  When I explained that it was conditioning he said "What the hell kinda workout is this?" and left with a confused expression on his face.  I'll have to explain myself in the morning.

Also walked about 1.5 miles today.

Training Log: Entry 719

ME lower

Deficit deadlifts off of 25lb plates
135x10
185x3
225x3
275x1
315x1
365x1
405x1
475x1 (New PR)

Notes: Programming note, deadlifts will be pulled heavy from the floor every 6 weeks, not 4.  This was too close to last time, and my lowerback felt it.  405 was tough, I was seeing stars, and 475 was ugly.  I set up for a second set after the 475 for 405, and just from set-up felt pain in my lowerback, so I just called it. Back feels fine now, so no injury.

Front squats w/clean grip of 255
3x3

Notes: Belted up for the sake of my lowerback, but clean grip worked well.

Good mornings of 265
3x5
135x8

Notes: These kicked my ass.  Gym has turned up the heat, and I was sweating bullets.  Bring some water next time.

Ab wheel from knees
3x10

Training Log: Entry 718

RE upper

DB press of 90
20,5,5

Notes: Some lockout issues with the left elbow.  Need to warm-up better. 

Dips w/90
3x3

Notes: Little bit of weight swing, but strength is still good to go.

DB side raises w/25
15,12,10,8

Notes: Was a nice break.  Movement was very smooth, and focused on just the delts.

Lat pulldowns
160*x10
160x10
160x10
140x10
140x10

Notes: The * indicates someone leaving an extra plate on the cable stack before I noticed.  I might keep it up, just because it helps with my volume.  Straps are still useful.

Kelso shrugs of 70
15,13

Notes: I figured out the best way to do these is to lay flat on the bench and keep my feet as far away from the DBs as possible.

Ended up having to do some games of basketball and soccer as PT.  Gay.  Still had the wind to play amazingly, but my knees and back hurt.

Training Log: Entry 717

RE lower

Squats of 295
15,5,6

Notes: Just realized upon coming home that I didn't use the right weight.  That's annoying.  No wonder it felt so light.  It was only a 10lb increase instead of 20.  Next time.  That being said, depth was incredible, and felt very strong.  The deload helped a lot.  Form was incredible as well.

Hise shrugs of 295
20,12

45 degree hyperextensions with light band
8,6,5

Notes: Great way to increase intensity without putting a lot of strain on the lower back.

 

Will do some ab work later.

Training Log: Entry 716

ME upper

Pin presses from chest
Barx10
135x3
185x3
225x1
295x1
275x4
275x4

Notes: Quick warm-up, and butchered the set-up on the 295, so lost a lot of my strength.  This time, lower left back got the cramp.

Incline press of 185
8,6,5

Notes: Increasing the weight is helping keep my interest.

DB extensions of 30+light band
6,6,7

Notes: Got the idea from here

http://asp.elitefts.com/qa/default.asp?qid=58198&tid=101

No elbow pain, and seemed to still get a little tricep pump.  Really acted up on my left anterior delt, something to watch for.

Low pulley rows
160x10
140x10
140x8
140x8
100x10

Notes: This was all kinds of messed up since I used the wrong weight on the first set.  Still trying to get more volume in on my back, but I might go back to DB rows soon, as these suck.

EZ bar curls supersetted with seated DBPCs

Notes: Just getting the form down on the DBPCs, but man they kicked my ass.

Training Log: Entry 715

ME lower (deload)

Front squats of 245
3x3

Good mornings of 255
3x3

Saxon side bends of 30
3x4

Notes: Deload is just in time, my body is fried.  Cut the volume down on everything.  Work stress is prolly an issue here, and my diet isn't what it used to be.  I walking around at about 207 though, so that's nice.